This course was created with the
course builder. Create your online course today.
Start now
Create your course
with
Autoplay
Autocomplete
Previous Lesson
Complete and Continue
Nutrition Makeover
Introduction
Welcome to the Course! (3:10)
Create the Right Mindset
This is Not a Diet (1:17)
This is Not Just an Info Course (1:06)
You Are in Charge (1:31)
Create an Owner's Manual for Yourself
This is Not "One Size Fits All" (1:19)
What is Your Preferred Diet?
What is a Good Diet? (1:21)
Which Aspect of Good Nutrition is Most Important For You?
"Good" vs "Bad" Foods (3:29)
What Are You Doing Well Right Now?
Prioritize Core Habits
Core Habits are Key (1:06)
Set Your Optimal Pace (1:36)
What Pace Will Work for You?
Aim for Consistency (2:06)
What Meals Can't Be Changed Right Now?
Figure Out Your Goal
What is Your Goal? (0:45)
Write Down Your Goal
What is Your Strongest Motivator? (1:42)
Figure Out Your "Why"
Ready to Build the Foundation (0:13)
STEP 1 - Make Time
Why This Step? (1:19)
What Tasks Do You Need to Make Time For?
Block in Time in Your Schedule (1:13)
Make Time in Your Schedule Right Now
STEP 2 - Take a 5-Minute Action
Why This Step? (2:26)
Make a List of 5-Minute Actions
See How Actions Lead to Goals (0:32)
Do the Goal-to-Action Exercise
Take Action Now (0:21)
Take a 5-Minute Action
Where to Go from Here (0:28)
STEP 3 - Eat Slowly
Why This Step? (3:27)
Tips for Slow, Mindful Eating (0:47)
Try Slow, Mindful Eating
Eat Slowly Meal Journal
Meal Duration Journal
Be Realistic (0:38)
Figure Out Your Starting Point
Where to Go from Here (0:37)
STEP 4 - Stop Eating at an Appropriate Fullness Level
Choose Your Fullness Level (0:54)
What is Your Chosen Fullness Level?
Use the Hunger Scale (1:38)
Hunger Scale
Practise Using the Hunger Scale
Summary of Important Actions (0:33)
Be Realistic (0:34)
Fullness Level Journal
Figure Out Your Starting Point
Where to Go from Here (0:41)
About the Next 4 Steps (0:55)
STEP 5 - Eat Lean Protein at Each Meal
Why is Protein Important? (0:47)
Why "Lean" Protein? (1:08)
Food Sources of Lean Protein (1:36)
High Sources of Lean Protein
Which Sources Appeal to You?
Take Action
Be Realistic (1:36)
Figure Out Your Starting Point
Where to Go from Here (0:39)
STEP 6 - Eat Colourful Fruits and/or Vegetables at Each Meal
Why are Fruits and Vegetables Important? (1:32)
Why "Colourful" Fruits and Vegetables? (0:43)
Fruits and Vegetables by Colour (2:41)
List of Fruits & Vegetables
Which Fruits and Vegetables Do You Prefer?
Do You Have to Eat BOTH Fruit and Vegetables? (0:50)
Take Action
Be Realistic (0:41)
Figure Out Your Starting Point
Where to Go from Here (0:38)
STEP 7 - Eat Smart Carbs at Each Meal
Why are Carbohydrates Important? (1:00)
Is There an Ideal Amount of Carbohydrate? (1:08)
What are "Smart" Carbs? (0:55)
Smart Carb Food Sources (1:10)
List of Smart Carbs
What Appeals to You?
Take Action
Be Realistic (0:25)
Figure Out Your Starting Point
Where to Go from Here (0:37)
STEP 8 - Eat Healthy Fats at Each Meal
Why are Fats Important? (1:03)
What are "Healthy" Fats? (1:17)
Healthy Fat Food Sources (1:09)
List of Healthy Fats
What Appeals to You?
Take Action
Be Realistic (0:31)
Figure Out Your Starting Point
Where to Go from Here (0:39)
STEP 9 - Plan Balanced Meals
Use the Hand Portions Method (2:41)
Hand Portions Method Explained
Serving Size Examples (1:17)
Recommended Amounts at Meals (2:18)
Plan Your Next Meal Using the Hand Portions Method
Troubleshooting the Hand Portions Method (3:54)
Figure Out Your Starting Point (0:24)
What is Realistic Right Now?
Practise Eating Balanced Meals (0:44)
Recommended Daily Amounts (1:54)
How Many Servings of Each Food Group Per Day?
How Many Days Per Week as a Starting Point?
Be Realistic and Keep Practising (1:08)
Tracking Sheet
Track for One Whole Day
Where to Go from Here (0:16)
STEP 10 - Drink Enough Water
About This Step (0:32)
Why is Water Important? (0:58)
Sources of Water in Our Diets (0:29)
How Much Water Do We Need Per Day Total? (1:25)
Hydration Cheat Sheet
Figure Out Your Water Needs
How Much Do You Actually Drink Every Day? (0:36)
Figure Out Your Starting Point
Drink Enough Fluid Daily (1:02)
Practise Drinking Enough Fluid
Drink Mostly Water (1:01)
What are You NOT Willing to Give Up? (0:13)
Make Note of What You're Not Willing To Give Up
What ARE You Willing to Give Up? (0:14)
Make Note of What You Are Willing To Give Up
Make the Swap (0:15)
Take Action
Be Realistic (0:49)
Figure Out What's Realistic for You Right Now
Keep Practising (0:26)
Do the Work
Where to Go from Here (0:24)
Make Even More Progress
If You Want to Improve (2:21)
Go for Quality (1:50)
Aim for Variety (0:24)
Consider What's Optimal for You (0:34)
Remember Your Goal and Your "Why" (0:24)
Revise Your Goal and "Why" if Needed
Remember Those 5-Minute Actions (0:18)
Add to Your List of 5-Minute Actions
Conclusion
Congratulations! (1:59)
Make Note of What You Are Willing To Give Up
Lesson content locked
If you're already enrolled,
you'll need to login
.
Enroll in Course to Unlock